Warm up
Emom5
20 second sprint bike or row
40 second slow
Endurance
2 rounds
Amrap 3
Ski erg
Rest 1 minute
Amrap3
Alternating reverse lunges with a barbell 55/33
Rest 1 minute
Amrap3
Cal row
Rest 1 minute
Amrap3
Wall ball
Rest 1 minute
Amrap3
Farmers carry 53s/35s
Rest 1 minute
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP 10 Minutes Mixed Cardio CONDITIONING 3 Rounds 1 Minute Jump Rope - Doubles or Singles 1 Minute Wall Sit with DB Curls 1 Minute...
WARM UP Worlds Greatest Stretch With an empty bar 10 Deadlifts 10 Cleans 10 Thrusters STRENGTH Every 90 Seconds x4 3 Clean To Overheads -...
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